7. Suspension trainer hip curl to hip press
2 sets of 10 reps
This is the same as a glute bridge with your heels flat on the floor. But with the TRX you’re fighting for stability. Lying on your back, palms flat on the floor, shoulders pinned to the floor, put your heels in the stirrups and first draw your heels in toward your butt, so your knees are pointed toward the ceiling, legs at a 45° angle. Then press your groin up, so that your legs form a right angle at the knee, and your body is on a single incline plane, from your shoulders to your knees.
Lafera says, “Keep your rib cage from exploding upward,” which will require tightening your abs throughout the movement. He says to, “make sure the hips are mobilized and the core is stabilized, and make sure the extension of the hips doesn’t feed into the lumbar spine.”
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